Pectin is a type of complex carbohydrate, specifically a soluble fibre, found in the cell walls of fruits and vegetables. It is often used as a gelling agent in food processing, particularly in the making of jams and jellies, and it is also used in some baked goods to improve texture.1Elshahed MS, Miron A, Aprotosoaie AC, Farag MA. Pectin in diet: Interactions with the human microbiome, role in gut homeostasis, and nutrient-drug interactions. Carbohydr Polym. 2021 Mar 1;255:117388. doi: 10.1016/j.carbpol.2020.117388.2Gawkowska D, Cybulska J, Zdunek A. Structure-Related Gelling of Pectins and Linking with Other Natural Compounds: A Review. Polymers (Basel). 2018 Jul 11;10(7):762. doi: 10.3390/polym10070762.
What are the health benefits of pectin?
- Digestive health: Pectin is a soluble fibre, which means it can help improve digestion by promoting regular bowel movements and reducing constipation.3Wilms E, Jonkers DMAE, Savelkoul HFJ, Elizalde M, Tischmann L, de Vos P, Masclee AAM, Troost FJ. The Impact of Pectin Supplementation on Intestinal Barrier Function in Healthy Young Adults and Healthy Elderly. Nutrients. 2019 Jul 9;11(7):1554. doi: 10.3390/nu11071554.
- Blood sugar control. The soluble fibre in pectin can slow down the absorption of sugar, thereby helping to regulate blood sugar levels.4Bai Y, Gilbert RG. Mechanistic Understanding of the Effects of Pectin on In Vivo Starch Digestion: A Review. Nutrients. 2022 Dec 1;14(23):5107. doi: 10.3390/nu14235107. More interestingly, the mechanism of action involves gut bacteria. Pectin is metabolised by several probiotic microbes, including Roseburia, Faecalibacterium and Bifidobacterium.5Blanco-Pérez F, Steigerwald H, Schülke S, Vieths S, Toda M, Scheurer S. The Dietary Fiber Pectin: Health Benefits and Potential for the Treatment of Allergies by Modulation of Gut Microbiota. Curr Allergy Asthma Rep. 2021 Sep 10;21(10):43. doi: 10.1007/s11882-021-01020-z. These microbes produce metabolites, including short-chain fatty acids (SCFAs) and bile acids that are involved in blood glucose regulation.6Guo Q, Hou X, Cui Q, Li S, Shen G, Luo Q, Wu H, Chen H, Liu Y, Chen A, Zhang Z. Pectin mediates the mechanism of host blood glucose regulation through intestinal flora. Crit Rev Food Sci Nutr. 2023 Feb 9:1-23. doi: 10.1080/10408398.2023.2173719.
- Cholesterol-lowering. Studies have shown that pectin can help lower levels of “bad cholesterol” (LDL), potentially reducing the risk of heart disease.7Brouns F, Theuwissen E, Adam A, Bell M, Berger A, Mensink RP. Cholesterol-lowering properties of different pectin types in mildly hyper-cholesterolemic men and women. Eur J Clin Nutr. 2012 May;66(5):591-9. doi: 10.1038/ejcn.2011.208.8Ravn-Haren G, Dragsted LO, Buch-Andersen T, Jensen EN, Jensen RI, Németh-Balogh M, Paulovicsová B, Bergström A, Wilcks A, Licht TR, Markowski J, Bügel S. Intake of whole apples or clear apple juice has contrasting effects on plasma lipids in healthy volunteers. Eur J Nutr. 2013 Dec;52(8):1875-89. doi: 10.1007/s00394-012-0489-z.
Which bacteria are involved in the metabolism/fermentation of pectin?
Bifidobacterium species are among the beneficial bacteria known to be involved in the metabolism and fermentation of inulin in the gut, breaking it down into beneficial byproducts such as short-chain fatty acids.9Kolida S, Meyer D, Gibson GR. A double-blind placebo-controlled study to establish the bifidogenic dose of inulin in healthy humans. Eur J Clin Nutr. 2007 Oct;61(10):1189-95. doi: 10.1038/sj.ejcn.1602636.10Bouhnik Y, Raskine L, Simoneau G, Vicaut E, Neut C, Flourié B, Brouns F, Bornet FR. The capacity of nondigestible carbohydrates to stimulate faecal bifidobacteria in healthy humans: a double-blind, randomized, placebo-controlled, parallel-group, dose-response relation study. Am J Clin Nutr. 2004 Dec;80(6):1658-64. doi: 10.1093/ajcn/80.6.1658. Other microbes involved in the metabolism of inulin include Anaerostipes, 11Vandeputte D, Falony G, Vieira-Silva S, Wang J, Sailer M, Theis S, Verbeke K, Raes J. Prebiotic inulin-type fructans induce specific changes in the human gut microbiota. Gut. 2017 Nov;66(11):1968-1974. doi: 10.1136/gutjnl-2016-313271. Lactobacillus species, Roseburia and Faecalibacterium prausnitzii.12Hughes RL, Alvarado DA, Swanson KS, Holscher HD. The Prebiotic Potential of Inulin-Type Fructans: A Systematic Review. Adv Nutr. 2022 Mar;13(2):492-529. doi: 10.1093/advances/nmab119. Some of these microbes have the innate ability to metabolise inulin, and some benefit from inulin-derived molecules that have been pre-digesed by other microbes as part of a collaborative relationship known as cross-feeding.
How can you get more pectin in your diet?
Our Complete Prebiotic provides a good source of pectin. The best food sources of pectin include apples, particularly the skins, which are often used in pectin production, as well as citrus fruit, berries like blackberries and strawberries, grapes (both red and white), carrots (especially when cooked, as cooking breaks down the cell walls, making pectin more available), and stone fruits such as peaches and plums.13Koutsos A, Tuohy KM, Lovegrove JA. Apples and cardiovascular health–is the gut microbiota a core consideration? Nutrients. 2015 May 26;7(6):3959-98. doi: 10.3390/nu7063959.14Chandel V, Biswas D, Roy S, Vaidya D, Verma A, Gupta A. Current Advancements in Pectin: Extraction, Properties and Multifunctional Applications. Foods. 2022 Sep 2;11(17):2683. doi: 10.3390/foods11172683.15Muñoz-Almagro N, Ruiz-Torralba A, Méndez-Albiñana P, Guerra-Hernández E, García-Villanova B, Moreno R, Villamiel M, Montilla A. Berry fruits as source of pectin: Conventional and non-conventional extraction techniques. Int J Biol Macromol. 2021 Sep 1;186:962-974. doi: 10.1016/j.ijbiomac.2021.07.016.
Where to find your pectin score in the Chuckling Goat Gut Microbiome Test
You will find your pectin score in the “Prebiotics” report in your Chuckling Goat Gut Microbiome Test results. Guidance on how to work with your pectin score will be featured in your personal action plan. Please note that this information is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your GP or another qualified health provider if you have any questions about the impact of pectin on your health.
Synonyms: Fruit pectin, citrus pectin, apple pectin, gelling agent, E440
Important disclaimer
The Chuckling Goat Gut Microbiome Handbook is an educational resource built to translate complex science into plain English. The information provided on this page is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your GP or other qualified health provider with any questions you may have regarding a medical condition. Always check with your GP for interactions with medications/health conditions before changing your diet or starting to take food supplements.
References
- 1Elshahed MS, Miron A, Aprotosoaie AC, Farag MA. Pectin in diet: Interactions with the human microbiome, role in gut homeostasis, and nutrient-drug interactions. Carbohydr Polym. 2021 Mar 1;255:117388. doi: 10.1016/j.carbpol.2020.117388.
- 2Gawkowska D, Cybulska J, Zdunek A. Structure-Related Gelling of Pectins and Linking with Other Natural Compounds: A Review. Polymers (Basel). 2018 Jul 11;10(7):762. doi: 10.3390/polym10070762.
- 3Wilms E, Jonkers DMAE, Savelkoul HFJ, Elizalde M, Tischmann L, de Vos P, Masclee AAM, Troost FJ. The Impact of Pectin Supplementation on Intestinal Barrier Function in Healthy Young Adults and Healthy Elderly. Nutrients. 2019 Jul 9;11(7):1554. doi: 10.3390/nu11071554.
- 4Bai Y, Gilbert RG. Mechanistic Understanding of the Effects of Pectin on In Vivo Starch Digestion: A Review. Nutrients. 2022 Dec 1;14(23):5107. doi: 10.3390/nu14235107.
- 5Blanco-Pérez F, Steigerwald H, Schülke S, Vieths S, Toda M, Scheurer S. The Dietary Fiber Pectin: Health Benefits and Potential for the Treatment of Allergies by Modulation of Gut Microbiota. Curr Allergy Asthma Rep. 2021 Sep 10;21(10):43. doi: 10.1007/s11882-021-01020-z.
- 6Guo Q, Hou X, Cui Q, Li S, Shen G, Luo Q, Wu H, Chen H, Liu Y, Chen A, Zhang Z. Pectin mediates the mechanism of host blood glucose regulation through intestinal flora. Crit Rev Food Sci Nutr. 2023 Feb 9:1-23. doi: 10.1080/10408398.2023.2173719.
- 7Brouns F, Theuwissen E, Adam A, Bell M, Berger A, Mensink RP. Cholesterol-lowering properties of different pectin types in mildly hyper-cholesterolemic men and women. Eur J Clin Nutr. 2012 May;66(5):591-9. doi: 10.1038/ejcn.2011.208.
- 8Ravn-Haren G, Dragsted LO, Buch-Andersen T, Jensen EN, Jensen RI, Németh-Balogh M, Paulovicsová B, Bergström A, Wilcks A, Licht TR, Markowski J, Bügel S. Intake of whole apples or clear apple juice has contrasting effects on plasma lipids in healthy volunteers. Eur J Nutr. 2013 Dec;52(8):1875-89. doi: 10.1007/s00394-012-0489-z.
- 9Kolida S, Meyer D, Gibson GR. A double-blind placebo-controlled study to establish the bifidogenic dose of inulin in healthy humans. Eur J Clin Nutr. 2007 Oct;61(10):1189-95. doi: 10.1038/sj.ejcn.1602636.
- 10Bouhnik Y, Raskine L, Simoneau G, Vicaut E, Neut C, Flourié B, Brouns F, Bornet FR. The capacity of nondigestible carbohydrates to stimulate faecal bifidobacteria in healthy humans: a double-blind, randomized, placebo-controlled, parallel-group, dose-response relation study. Am J Clin Nutr. 2004 Dec;80(6):1658-64. doi: 10.1093/ajcn/80.6.1658.
- 11Vandeputte D, Falony G, Vieira-Silva S, Wang J, Sailer M, Theis S, Verbeke K, Raes J. Prebiotic inulin-type fructans induce specific changes in the human gut microbiota. Gut. 2017 Nov;66(11):1968-1974. doi: 10.1136/gutjnl-2016-313271.
- 12Hughes RL, Alvarado DA, Swanson KS, Holscher HD. The Prebiotic Potential of Inulin-Type Fructans: A Systematic Review. Adv Nutr. 2022 Mar;13(2):492-529. doi: 10.1093/advances/nmab119.
- 13Koutsos A, Tuohy KM, Lovegrove JA. Apples and cardiovascular health–is the gut microbiota a core consideration? Nutrients. 2015 May 26;7(6):3959-98. doi: 10.3390/nu7063959.
- 14Chandel V, Biswas D, Roy S, Vaidya D, Verma A, Gupta A. Current Advancements in Pectin: Extraction, Properties and Multifunctional Applications. Foods. 2022 Sep 2;11(17):2683. doi: 10.3390/foods11172683.
- 15Muñoz-Almagro N, Ruiz-Torralba A, Méndez-Albiñana P, Guerra-Hernández E, García-Villanova B, Moreno R, Villamiel M, Montilla A. Berry fruits as source of pectin: Conventional and non-conventional extraction techniques. Int J Biol Macromol. 2021 Sep 1;186:962-974. doi: 10.1016/j.ijbiomac.2021.07.016.